Keeping a good sleep habit is important throughout your life. Good sleep helps you keep your best health. As you or your loved one experience the lifestyle changes that come with moving into the golden years, you may need to assess sleep habits to make sure that they are optimal. Here are 6 ways to develop a good sleep habit in seniors.
Keep a Regular Sleep Routine
Go to bed and wake up at the same time each day. This may be hard to do at first, but it can be accomplished with some discipline. Ideally, your sleep schedule will remain the same each night, with some minor deviations if necessary (adding or subtracting 20 minutes of sleep each night).
Avoid Naps During the Day
Each of us needs a particular amount of sleep over a 24-hour period. Most healthy adults aged 65 and over are recommended to have 7-8 hours of sleep a day. When we take naps in the daytime, it decreases the amount of sleep we need at night. This causes difficulty when we are trying to sleep at night and can lead to sleep deprivation or insomnia. Sticking to a regular sleep routine can help eliminate the need for naps throughout the day.
Reduce Screen Time Before Bed
To train your mind to associate bed with sleep, it is best to avoid certain activities in bed. Using the phone or watching TV while in bed might make you associate your bed with wakefulness and make it difficult for you to fall asleep. The blue light that emits from device screens can disrupt your circadian rhythm and make it more difficult for you to fall asleep.
Have a Pre-Bedtime Routine
Instead, here are some activities that you can do before bed to help you get ready for sleep. It is helpful to have a warm bath or shower before bedtime. Meditation, or whatever form of quiet time works best for you, can also help you relax before bed.
Be Careful of What You Consume Before Bedtime
Cigarettes, alcohol, caffeine, and over-the-counter medications can all result in a disrupted sleep cycle. The effects of caffeine, for instance, can linger in the body even hours after ingestion. It is typically not a good idea to have a coffee in the evening or the late afternoon for this reason. Drinks such as soda and tea can also contain caffeine, so do be careful around them.
Optimize Your Sleeping Environment
Clean, fresh air is great to help you get in the mood for sleep. Be careful to avoid drafts, however, which can aggravate certain physical conditions. Other ways of keeping your bedroom comfortable include turning off your TV, or other sources of noise that may disrupt your sleep. Make sure that it is dark enough for you to sleep well, although you or your loved one should ensure that light sources are always within easy reach of the beds in case of emergencies.
Getting Your Best Sleep
All of these small habits can add up to you and your loved one developing a good sleep habit. Getting a good night’s sleep is a holistic practice involving diet and exercise. TerraBella Roswell’s stylish amenities and living spaces will ensure you or your loved one a restful sleep every night.